I know what you’re thinking. You’re thinking that you can’t have a creamy, cheesy quiche if you want to watch your weight.

This crustless egg quiche with sweet shrimp makes a light and healthy meal.

You can if you eat this quiche!

With just a few easy swaps you can reduce the fat and calories in any quiche recipe, and up the nutrition.

First, eliminate the crust. I know for many of us that would be the best part, but let’s face it – pie crust has very little nutritional value, and tons of fat and calories, so ditch it.

Exchange cooked shrimp for high fat bacon, and shredded Parmesan cheese instead of Swiss or Monterey Jack. Now we’re talking! Use half egg whites instead of whole eggs. This is a quiche you can love.

Of course, you know me. I have to add some fresh parsley and thyme. There’s nothing like fresh herbs to really make a dish pop.

As you can see, I’ve added the two colors I need to make sure I’ve kept to the requirements of my cooking challenge of the month. Colorful green spinach, plum tomatoes, and red pepper. A feast for the eyes!

Amount Per Serving

The statement made here are strictly my opinion and are not meant to replace medical advice from your physician. Please see disclaimer for further details. Nutrition information is compiled with MacGourmet. If you find discrepancies, please let me know. It’s important to me that I provide you with accurate information.

I don’t know what I was thinking when I took four salmon filets out of the freezer for dinner the other night. I have yet to figure out how to cook for two people. My kids are in their thirties and long out of the house, but I still make enough food for the four people that used to sit at our dinner table every night.

This isn’t the first time I’ve had to make the best use of leftover salmon. It’s made an appearance in panini sandwiches, appetizers and even salmon and broccoli filled crepes, but on this particular morning I wanted to serve Mr. Mike one of his favorite egg dishes – crustless quiche.

I don’t know a single person who would turn down a slice of quiche. You can fill a pie plate with almost any vegetables, cheeses or meats you have in the frig, whip up a few eggs and breakfast, lunch or dinner is served in under an hour.

How easy is this? I filled a pie plate with spinach, green onion, and chunks of that leftover salmon then poured whipped eggs with fresh thyme and parsley over the top.

Doesn’t this look incredible?

Usually, I opt for shredded parmesan cheese, but a package of sharp cheddar caught my eye. Salmon can be sweet and that sharp cheese added a wonderful balance to the plate.

As I said, there’s just the two of us, so now I have leftover crustless salmon quiche in the frig, but that’s okay, it means I don’t have to make dinner!

~Kristi

Healthy Salmon Crustless Quiche with Spinach and Sharp Cheddar Cheese

Prep Time : 15 min , Cook Time : 25 min , Total Time : 40 min

Ingredients

2 cups baby spinach, leaves

1/2 cup green onion, sliced

12 ounces cooked leftover salmon filets broken into pieces

1 tablespoon fresh thyme, minced

2 tablespoons parsley, minced

1 teaspoon spicy brown mustard

4 large eggs

4 large egg white

1/2 cup fat free half and half

1/2 cup sharp white low fat cheddar cheese, shredded

Instructions

Preheat the oven to 375 degrees and spray a pie plate with cooking spray.

Layer spinach leaves, green onion and salmon on the bottom of the pie plate.

Whip thyme, parsley, eggs, mustard and milk in a bowl and pour over the top of the salmon.

Sprinkle with cheese and bake for 20 – 25 minutes until egg is set in the middle.